Fall Colors: Ratatouille

27 09 2010

3 Servings       Calories: 277    Protein: 12 grams

You Will Need:

2 cups of black beans, 1.5 cup of tomato sauce, 1 cup of baby spinach, 2 medium red/orange or yellow  bell peppers, 100 grams of pealed potatoes, 1 tbsp of olive oil, salt, pepper, fresh parsley and garlic to the taste.

Pre-heat the oven at 350 degrees. Cut the bell peppers & potatoes in squares. Mix all the ingredients in an oven-made dish and covered it to bake for 1 hour in the oven.

Stir once again before serving.

Enjoy

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Russian Borscht !

8 09 2010

Russian Borscht

4 Servings                    Calories:265            Protein: 6 grams

You Will Need:

450grams of cleaned beets, 1 cup of parsley, 3 eggs, 3 tbsp of olive oil, 2 tbsp of lemon juice and a pinch of salt.

Grate the beets with the rougher side of the grater. Put them in a casserole with 1 and a half cup of water. Add the finely chopped parsley, olive oil, lemon juice and pinch of salt. Cook on medium heat for 30 minutes.  Separately hard boil the 3 eggs and when ready cut them in small squares. Add them to the borscht and preferably serve cold with a tbsp of sour cream (the Russian way).

Enjoy!

Roughly chop the salad leafs; cut in squares the tomato , onion and green pepper. Add the beans.

In a separate small bowl: Mix the oils with the wine and spices and then pour on the salad.

Enjoy!





Sweet Stew

26 08 2010

Sweet Stew

3 servings of        Calories: 240     Protein: 7 grams


You Will Need:

1 cup of water, 2 ripe tomatoes, 2 small sweet potatoes, 1/2 of green peas & corn, 1 medium carrot, 125 ml of Romano beans, 2 tbsp of olive oil, some salt and pepper.

First cook  on medium/high covered the sweet potatoes and carrot ( as they are the longest to cook) in the cup of water and add the oil and spices.  As the potatoes and carrots begin to soften, add the remaining ingredients and let it cook on low lightly covered for a good 20 minutes.  Enjoy!





Dad’s Chickpea Soup

14 08 2010

Dad’s Chickpea Soup

3 servings          Calories: 168     Protein: 6 grams


You Will Need:

3 cups of water, 1 cup of chickpeas, 3 medium size carrots, 1/2 cup of lemon juice, 3 green onions, 2 tbsp of olive oil, 1 tsp of curry powder, 1 tsp f garlic powder and salt.

First add the 3 finely cut carrots into 3 cups of boiling water for 5 minutes. Then add the chickpeas, lemon juice, olive oil and spices. Let it cook for 5 more minutes and when it’s ready add the green onions.  Enjoy!





Sweet Potato and Barley Soup

4 08 2010

Sweet Potato and Barley Soup

3 servings      Calories: 235 Protein: 8 grams

You Will Need:

2 cups of water, 1 big sweet potato, 90 grams of barley, 2 tomatoes, half a leek, 1 cup of soy milk, 3 bay leaves, some dried dill spice, black pepper and garlic.

Cut all the vegetables into fine squares and cook it on low for 1 hour slightly uncovered.

Enjoy!








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